Monday

210719

Workout of the Day

48

Hang squat clean 3-3-3-3-3-3-3 reps

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Compare to 180604.

Scaling:
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Workout Tips

2
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Comments on 210719

54 Comments

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Shawn Hakimi
October 18th, 2024 at 6:45 pm
Commented on: 210719
135-135-135-135-135-135-135 Rx'd
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Doug Brubacher
November 17th, 2023 at 1:13 am
Commented on: 210719
CFWUx2 10*45dl+1hcl*2 10*95dl+1hcl*2
95 117 128 128 135 135 145
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Jeremy Maillet
October 6th, 2022 at 3:56 pm
Commented on: 210719
225lbs across all sets 
*I completed a set every 3:00 for 21:00
(edited)
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Manchild Manchild
March 17th, 2022 at 5:59 pm
Commented on: 210719
E3MOM, dumbbells

80, 90, 100, 110, 120, 130, 130

(130's were really tough)
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Clint Michael
October 15th, 2021 at 2:50 am
Commented on: 210719
135, 155, 165, 175, 180, 180, 180
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Sebastian Wieczorek
September 1st, 2021 at 6:23 am
Commented on: 210719
August 28th, 2021

wu: bike, scales, row, planks
skill: extended upload sets with light weight

wod: 			hsqcl 7x3
	55 - 55 - 57,5 - 57,5 - 57,5 - 59 - 59

post: external shoulder rotation, low back accessory, stretch
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Leonardo Silva
August 31st, 2021 at 3:18 pm
Commented on: 210719
185
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Jeff Chalfant
August 8th, 2021 at 8:38 pm
Commented on: 210719
misread and did hang squat snatchx3:
125-125-130-130-135

then reread and did hang Squat cleanx3:
135-165-185-195-200

182lb/42/176cm
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Michael Arko
August 3rd, 2021 at 1:39 pm
Commented on: 210719
Did this today, Tuesday 8/3:
105-110-115-120-125-130 (all were solid) ... then ... 135 fail+success+fail (= fail) ... 132.5 success+success+fail (= fail)

Stopped when I fell backward at bottom of squat, ditched the bar ... and discovered my 1RM!!
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Mario Cruz
July 31st, 2021 at 1:27 am
Commented on: 210719
75/95/115/135/145/165/185 Lbs
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James Gentile
July 30th, 2021 at 1:46 am
Commented on: 210719
completed 7/28. catching up on WOD's!

135 - 155 - 160 - 165 - 170 - 170 - 185

Never gone all out on squat cleans, let alone hang squat cleans. felt really good to get 185!
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Ralph Keeley
July 27th, 2021 at 2:55 am
Commented on: 210719
M/35/6'/175#

155/175/185/195/205/185/185

Deo gratias
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Leonel Manzilla
July 27th, 2021 at 2:50 am
Commented on: 210719
I was very very wasted

3 reps 185, 7rounds 

Male 23y 82kg 175cm
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Jeffrey Howard
July 27th, 2021 at 1:57 am
Commented on: 210719
M/25/5'8"/155lb
CrossFit AFK

185lb-190lb-195lb-200lb-205lb-210lb-215lb
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Christian Simpson
July 26th, 2021 at 3:41 pm
Commented on: 210719
Took the week off, make-up...65#/95/115/135/145/155/160
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Courtney Guthrie
July 26th, 2021 at 2:12 am
Commented on: 210719
65-65-65-75-80-90-100PR
Getting under the bar was really easy but standing it up was very challenging. Front squat holding me back for sure. 

F/24/5’5/140
CrossFit AFK


last time:
”60-65-70-75-80-95PR - 100 fail (2 reps) (lost my grip on the third and it slipped otherwise that sucker was totally mine)”
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Coastie Nick
July 24th, 2021 at 9:36 pm
Commented on: 210719
135-145-155-165-175-185(f- only 2 reps)-185

180604: 135-145–155-165-170-175-180(f- only 1 rep).
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Dan Morris
July 24th, 2021 at 1:38 am
Commented on: 210719
135-145-155-165-175-185-195

42 / 6’0 / 190
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Albert Kombe
July 23rd, 2021 at 12:16 am
Commented on: 210719
95-135-135-155-175-175-185lbs
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Kevin Flowers
July 22nd, 2021 at 10:40 pm
Commented on: 210719
m/56/6’1”/180

Hang squat cleans 3-3-3-3-3-3-3

185-190-195-200-205-210-215*

*all drop singles
**did this right after 210722
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kevin robinson
July 22nd, 2021 at 8:08 pm
Commented on: 210719
Male, 49 y/o , rx 

125,135,145,150,155,160 (PR), 165(PR)
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Kyungtaek Kang
July 22nd, 2021 at 3:46 am
Commented on: 210719
☆CFHIM 255-lbs
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Richard Ramirez
July 21st, 2021 at 11:54 pm
Commented on: 210719
Started with 95 lbs & ended @ 130 lbs.  Concentrated on racking bar above chest & getting that keyster to the ground in one movement.  Enjoyed this one. ✌️
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Troy Bruun
July 21st, 2021 at 10:15 pm
Commented on: 210719
Completed on 7/19

HSQTCL
125-135-145-155-165-175-185
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Alexander Glueckler
July 21st, 2021 at 5:43 pm
Commented on: 210719
M/37/5'8"/195#
Performed Rx
Cautious of Shoulder, so focused on form over weight
40kg/42.5kg/45kg/50kg/52.5kg/55kg
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Morgan Greene
July 21st, 2021 at 3:29 pm
Commented on: 210719
Scaled to 5 rds and didn’t get aggressive with weight due to right elbow rehab: 135-155-175-180-185
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Vandana Merani
July 20th, 2021 at 11:21 pm
Commented on: 210719
45,55,55,65,65,75,75 lbs

Sets with 75 lbs were a bit of a challenge, good one to push myself.

Ran 0.3 miles after this workout
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Adam Dembowski
July 20th, 2021 at 1:21 pm
Commented on: 210719
40kg x 3 / 50kg x 3 / 55kg x 3 / 60kg x 3
65kg x 3 / 70kg x 3 / 75kg x 3 / 80kg x 3
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Sam Meixell
July 20th, 2021 at 12:03 pm
Commented on: 210719
95-105-115-125-135-145-155
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Steve Day
July 20th, 2021 at 12:14 am
Commented on: 210719
115, 125, 135, 145, 155, 165, 175lbs
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Roullien Moreira
July 19th, 2021 at 10:25 pm
Commented on: Workout Tips
3 reps 225 lbs
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Scotty McCartney
July 19th, 2021 at 9:48 pm
Commented on: 210719
M/49/195#/5’10”

145–>205. 20# PR (vs 2-3 yrs ago last tested). Happy with that.
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Jose Fernandez
July 19th, 2021 at 9:01 pm
Commented on: Workout Tips
gracias Coach
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Joe Conradi
July 19th, 2021 at 8:54 pm
Commented on: 210719
2x70#DBs
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YooSik Kim
July 19th, 2021 at 8:52 pm
Commented on: 210719
LinDBa
10-9-8-7-6-5-4-3-2-1 reps for time of:
DB’s Deadlift
DB’s Shoulder to over head
DB’s Hang squat clean
-13:36Dumbbell 22.5kg

리저널 때 맷프레져는 내가 이 덤벨로 하는 느낌으로 리저널 린다를 한 느낌인가? 
17분안에 끝내서 만족!!!
(edited)
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Antonio Alves
July 19th, 2021 at 8:40 pm
Commented on: 210719
Limited to 2x 12,5 kg dumbbells, so modified this one to: 
--
DB hang squat cleans:  3-6-9-12-15-18-21 reps
Around 2 minutes rest between sets.
--
Light weights, but deep squats. 
Did this one during lunch time. Not usual, but felt ok.
5 km easy run in the evening

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YooSik Kim
July 19th, 2021 at 8:30 pm
Commented on: 210719
#RIPChesterBennington
As many reps as possible in 
music play ‘Numb’
7 strict pull-ups
7 strict ring-dips
20 one arm overhead DB squats 50lb
당신의 목소리가 그립습니다.
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Jim Rix
July 19th, 2021 at 8:17 pm
Commented on: 210719
115-120-125-130-135#, all touch and go’s. 
I probably had 140 or 145 in me, but my head wasn’t in the game today. 
Suspects, I’ll be offline for about a week to move to Colorado. See you (virtually) soon!
(edited)
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Mike Andridge
July 20th, 2021 at 4:50 am
Good luck w/ the move.
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Charlie Pokorny
July 19th, 2021 at 7:46 pm
Commented on: 210719
165 - 175 - 185 - 195 - 205 - 215 - 225 (1+fail) 
dropping the bar, taking a few breaths, and then resetting the hang for the 2nd and 3rd reps 
m/53/5'11"/200#
(edited)
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Nicole Deaver
July 19th, 2021 at 7:18 pm
Commented on: 210719
65/75/80/85/90/95/100
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Mikel Mencia
July 19th, 2021 at 6:54 pm
Commented on: 210719
5xe4m
3 hang squat clean @90kg
5 chin ups

I just did 5 sets because I hurt my wrist a bit, hope it's nothing =) 

Second week doing crossfit.com programming. 
I'm enjoying a lot so far!
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Vandana Merani
July 20th, 2021 at 10:26 pm
Where are you getting the warmup and mobility programming from?
I just started this as well, but it’s a drag to find the right mobility to support the movements of the day.
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Az Native
July 19th, 2021 at 5:22 pm
Commented on: 210719
135,145,155,155,135. Scaled down to 5 rounds, still coming back from covid and camping. PR 13 years ago was 175, did 165 in 2018. Felt pretty good.
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Sirleidi Troiano
July 19th, 2021 at 4:55 pm
Commented on: Course Photos | July 12-18, 2021
Muito top!
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Stacey Thompkins
July 19th, 2021 at 3:28 pm
Commented on: 210719
M/46/6'2"/180#

105/115/125/135/145/155/165#
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Charles Meyers
July 19th, 2021 at 12:22 pm
Commented on: 210719
Hang squat clean 3-3-3-3-3-3-3 reps
45-65-85-115-135-152-5-190.5
(edited)
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QiHui Xing
July 19th, 2021 at 10:41 am
Commented on: 210719
：40-60-70-80-90-100-105KG.
https://youtu.be/zyWzfOL69mk
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Charles Meyers
July 19th, 2021 at 12:26 pm
👍🏻
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Maré De Freitas
July 19th, 2021 at 9:53 am
Commented on: Course Photos | July 12-18, 2021
Wow! What a fantastic weekend, wonderful experience! Loved every minute (except all the squats), learnt so much from these awesome guys, Chad & Chris (thanks especially for your patience with me). Enjoyed meeting Falco, Tanya, Angela, Hayelene, Anel, Donna and of course my home, Crossfit Blue Sky fellow crossfitters, Annemarie and Jana, loved sharing this experience with you all!
Chad and Chris, thanks again! You guys were awesome!! 😍💪🏋️‍♀️
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Anel Koegelenberg
July 19th, 2021 at 5:30 am
Commented on: Course Photos | July 12-18, 2021
🇿🇦 What an Awesome experience, 
it was mind blowing and I’ve learned so much, it’s amazing to be coached by such awesome coaches!!! 
Falco, Tanya, Jana, Angela, Annemari, Mari, Hayelene and Donna it was Nice meeting you all, and good luck  with your crossfit journey!!
Chad and Chris you guys were amazing,
thank you!! 💪🏼🌈
#crossfit #changinglives
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Chin-Sheng Chou
July 19th, 2021 at 5:17 am
Commented on: 210719
135/155/175/185/195/205/215
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Juliana Madeira
July 19th, 2021 at 3:09 am
Commented on: Course Photos | July 12-18, 2021
Foi maravilhosa esta experiência. O amor pelo crossfit só aumenta. Os professores muito bem dispostos a ensinar e ajudar.
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Chris Sinagoga
July 19th, 2021 at 12:08 am
Commented on: 210719
Champions Club Scaling Notes

RANT
Candlestick rolls seem like a good thing to practice before cleans and snatches because it can eliminate the fear of falling backwards.

WORKOUT THEMES
Jumping with a heavy weight, emphasis on landing. High output followed by rest. Stamina a factor in weight lifted.

MAIN DECISION
Do I want grip to be a limiting factor or will I allow setting the bar down between reps briefly.

TECHNIQUE SCALE
Same format, more reps per set. 10+

CONSISTENCY SCALE
As is, no regrip. If the grip is a factor add reps before adding weight.

INTENSITY SCALE
Do a short sprint, burpee thing before each set to make the lighter weight feel heavier.

INJURY SCALE
Upper-body - AMRAP in 12 minutes of: 10 box jumps, 20 squats
Lower-body - 3 rounds, max reps of: push-ups, pull-ups, sit-ups in 2 minutes. Rest as needed between sets.

MY STUFF
Did a test run of the team workout we did earlier today.

GENERAL FEAR LEVEL: 4
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